Oatmeal is a popular breakfast food that is often touted as being healthy and nutritious. However, some people claim that eating oatmeal can increase mucus production and worsen congestion. In this article, we’ll examine whether there is any truth to the idea that oatmeal increases mucus.
What is oatmeal?
Oatmeal refers to oat grains that have been hulled and crushed into coarse pieces or flour. It is then boiled with water or milk to make a porridge. Plain oatmeal is relatively unprocessed and contains soluble fiber, protein, complex carbohydrates, and various vitamins and minerals.
There are different types of oatmeal including:
- Rolled oats – whole oat groats that have been steamed and rolled into flakes
- Steel-cut oats – oat groats cut into smaller pieces rather than rolled
- Scottish oatmeal – ground oat groats that retain more texture
- Quick oats – cut into very small pieces for faster cooking
- Instant oatmeal – pre-cooked and dried oats
Oatmeal can be consumed as a savory porridge or combined with fruits, nuts, milk, sweeteners or other toppings for a sweetened breakfast.
Does oatmeal increase mucus production?
There are a few reasons why people believe oatmeal may increase mucus production:
- Oatmeal contains soluble fiber – The soluble fiber in oatmeal mixes with water in the gut to form a viscous gel. Some people feel this gel has a mucus-like consistency.
- Whole grains increasesatiety – The fiber and complex carbs in oats helps you feel fuller. This may cause more throat clearing after eating.
- Allergies – Some people have an allergy or sensitivity to oats and may produce more mucus after eating oatmeal.
However, there is no strong scientific evidence that oatmeal actually increases the production of mucus or phlegm. The mucus-like texture from the soluble fiber is unlikely to translate into increased mucus production in the respiratory or digestive tracts.
Potential benefits of oatmeal for congestion and coughs
Not only is there a lack of evidence that oatmeal increases mucus production, some research suggests oatmeal may actually help improve coughs and congestion:
- The soluble fiber in oats forms a soothing gel that could coat and protectan irritated throat.
- Oatmeal is a good source of zinc and selenium which support immune function and can fight viruses.
- Beta-glucans in oats have anti-inflammatory effects that may reduce congestion.
- Steaming rolled oats in milk can provide warmth and fluid to thin out mucus.
Therefore, oatmeal may actually be a beneficial food rather than aproblematic one when you have respiratory congestion or a cough.
Individual sensitivity to oats
Although oatmeal is unlikely to increase mucus production for most people, individuals may react differently. Some people may be more sensitive to the effects of the soluble fiber in oats.
Those with chronic congestion problems like chronic sinusitis may feel oatmeal worsens their symptoms even if it doesn’tincrease actual mucus production. People with allergies or intolerance to oats will also react negatively.
The best way to determine if oats impact mucus levels is to pay attention to your symptoms when you eat oatmeal. If you regularly eat oatmeal without any issues, it’s likely not a problem for you.
Tips for adding oatmeal to your diet
Here are some tips for incorporating oatmeal into your diet:
- Try buying less processed oats like steel-cut or rolled oats instead of instant oatmeal.
- Cook oatmeal with water instead of milk if you are congested since dairy may increase phlegm.
- Flavor your oatmeal with spices like cinnamon and nutmeg instead of sugar.
- Limit added sugars and toppings if you have a sensitive throat or cough.
- Opt for savory oatmeal topped with vegetables, eggs or lean protein.
Summary
Based on the available evidence, oatmeal is unlikely to increase mucus production or worsen congestion for most people.
The soluble fiber in oats gives the intestine contents a mucus-like texture but this does not appear to translate into increased respiratory mucus.
In fact, oatmeal may even help soothe coughs and congestion due to its soluble fiber, zinc content and anti-inflammatory effects.
However, individuals with sensitivities or allergies to oats may react negatively. Pay attention to your symptoms if concerned oatmeal increases phlegm production for you.
Oatmeal can be a healthy addition to your diet and helpful for fighting viruses when you have a cough or cold. Just opt for minimally processed oats and avoid adding a lot of sugar or dairy if congested.